2lesstoenails

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Recent Training
4th Oct	General	5mi	45:00
30th Sep	Treadmill	3.7mi	30:06
28th Sep	Treadmill	6.4mi	51:44
26th Sep	Treadmill	5mi	44:19
24th Sep	General	5mi	46:06

Planned Races
London Marathon	27th Apr

12 Month Benchmarks	Run
Mile	7:22
5k	22:55
5mi	38:13
10k	50:27
10mi	1:24:45
Half	1:52:42

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2022	2023	2024	PB	WB
10km	2	43:50:00 1.05	42:43:00 1.09											42:43:00 6:52:28/mi	1.09
13.1mi	7	1:38:27 60.73		1:40:00 61.24	1:39:32 61.53	1:44:00 59.37					1:54:19 61.68	1:54:00 62.44	1:52:46 63.13	1:38:27 7:31/mi	63.13
26.2mi	9	3:42:02 56.89	3:39:50 57.46	3:41:34 57.48	4:04:07 52.60	3:50:45 56.58	3:49:57 56.77	3:48:30 57.61	4:07:03 53.74	3:58:15 56.69				3:39:50 8:23/mi	57.61

Date	Planned Races			Distance
27 Apr	London Marathon Confirmed			26.2mi
2024		Result	WAVA	Distance
7 Apr	London Landmarks Half Marathon SB	1:52:46	63.13	13.1mi
2023		Result	WAVA	Distance
3 Sep	The Big Half SB	1:54:00	62.44	13.1mi
2022		Result	WAVA	Distance
9 Oct	Royal Parks Half Marathon SB	1:54:19	61.68	13.1mi
2012		Result	WAVA	Distance
30 Sep	Berlin Marathon SB	3:58:15	56.69	26.2mi
2011		Result	WAVA	Distance
17 Apr	London Marathon SB	4:07:03	53.74	26.2mi
2010		Result	WAVA	Distance
25 Apr	London Marathon SB	3:48:30	57.61	26.2mi
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:49:57	56.77	26.2mi
2008		Result	WAVA	Distance
25 May	Edinburgh Marathon SB	3:50:45	56.58	26.2mi
2 Mar	Roding Valley Half-Marathon SB	1:44:00	59.37	13.1mi
2007		Result	WAVA	Distance
22 Apr	London Marathon SB	4:04:07	52.60	26.2mi
25 Feb	Roding Valley Half Marathon SB	1:39:32	61.53	13.1mi
2006		Result	WAVA	Distance
1 Oct	Great North Run SB	1:40:00	61.24	13.1mi
23 Apr	London Marathon SB	3:41:34	57.48	26.2mi
2005		Result	WAVA	Distance
2 Oct	Rainforest Foundation Taut 10K PB	42:43:00	1.09	10km
17 Apr	London Marathon PB	3:39:50	57.46	26.2mi
2004		Result	WAVA	Distance
7 Nov	Rainforest Foundation 10K SB	43:50:00	1.05	10km
12 Sep	Experian Robin Hood Marathon SB	3:42:02	56.89	26.2mi
7 Mar	Flora London Half Marathon PB	1:38:27	60.73	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	1	0	0	53	0	34	0	0	0	0	88
2024	100	100	103	67	67	59	88	65	100	5	0	0	753
2023	0	0	0	0	0	72	0	0	0	0	0	0	72
2023	138	127	123	102	115	110	108	104	112	122	109	113	1383
2022	0	0	0	0	0	34	0	0	0	0	0	0	34
2022	110	121	104	114	121	103	113	126	131	127	101	110	1382
2021	6	3	0	3	0	0	3	0	4	0	27	33	80
2020	41	7	8	19	23	58	60	103	127	20	6	5	476
2020	0	0	0	0	8	0	0	0	0	0	0	0	8
2019	15	4	0	8	20	24	40	15	8	33	13	6	187
2018	41	41	31	25	0	21	0	0	2	6	7	5	180
2017	100	102	109	86	97	87	87	72	77	79	57	51	1003
2016	64	25	30	19	27	0	48	4	0	16	22	31	286
2015	132	71	108	76	38	74	23	40	46	24	32	30	693
2014	41	14	14	14	41	11	0	32	43	23	50	48	331
2014	6	0	0	0	0	0	0	0	0	0	0	0	6
2013	100	114	100	78	48	72	68	53	58	43	37	67	840
2013	0	0	0	0	0	0	0	0	0	0	12	0	12
2012	102	124	106	96	87	102	114	134	146	92	89	112	1305
2011	132	140	151	88	29	36	60	54	64	80	87	115	1036
2010	139	137	140	116	64	50	34	51	31	54	64	33	915
2009	129	129	182	136	26	33	43	62	40	46	65	80	972
2008	104	104	124	163	121	50	60	79	68	63	61	44	1042
2008	0	0	0	0	10	0	0	0	0	0	0	0	10
2007	118	117	140	58	79	74	98	93	118	5	32	77	1009

Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14
4.1mi, 33:22 Run - Treadmill 1) 1mi - 8:42(8:42/mi) 148/162bpm [1289b/mi] 137cal 2) 1mi - 8:20(8:20/mi) 123/129bpm [1024b/mi] 87cal 3) 1mi - 7:59(7:59/mi) 133/139bpm [1061b/mi] 103cal 4) 1mi - 7:54(7:54/mi) 141/142bpm [1115b/mi] 115cal 5) 0.06mi - 26(7:55/mi) 142/142bpm [1123b/mi] 7cal Add a comment	-	5mi, 43:12 Run - Treadmill 1) 1mi - 9:13(9:13/mi) 121/133bpm [1115b/mi] 109cal 2) 1mi - 8:41(8:41/mi) 130/136bpm [1129b/mi] 113cal 3) 1mi - 8:33(8:33/mi) 136/140bpm [1164b/mi] 118cal 4) 1mi - 8:28(8:28/mi) 142/145bpm [1202b/mi] 125cal 5) 1mi - 8:13(8:13/mi) 148/152bpm [1217b/mi] 128cal 6) 0.01mi - 4(7:19/mi) 152/152bpm [1112b/mi] 1cal Add a comment	4mi, 35:57 Run - Treadmill 1) 1mi - 9:48(9:48/mi) 103/116bpm [1010b/mi] 82cal 2) 1mi - 8:47(8:47/mi) 120/127bpm [1054b/mi] 97cal 3) 1mi - 8:43(8:43/mi) 129/134bpm [1126b/mi] 109cal 4) 1mi - 8:30(8:30/mi) 135/137bpm [1147b/mi] 113cal 5) 0.02mi - 9(7:56/mi) 136/136bpm [1079b/mi] 2cal Add a comment	4mi, 40:00 Run - General Add a comment	-	6.5mi, 1:00:01 Run - General 1) 0.62mi - 6:38(10:40/mi) 115/126bpm [1227b/mi] 82cal 2) 0.62mi - 5:46(9:17/mi) 128/138bpm [1189b/mi] 83cal 3) 0.62mi - 5:50(9:23/mi) 135/139bpm [1266b/mi] 83cal 4) 0.62mi - 5:58(9:36/mi) 140/143bpm [1344b/mi] 87cal 5) 0.62mi - 5:51(9:24/mi) 145/147bpm [1364b/mi] 90cal 6) 0.62mi - 5:37(9:02/mi) 148/150bpm [1336b/mi] 86cal 7) 0.62mi - 5:31(8:52/mi) 151/152bpm [1339b/mi] 83cal 8) 0.62mi - 5:21(8:37/mi) 153/155bpm [1318b/mi] 88cal 9) 0.62mi - 5:23(8:39/mi) 156/160bpm [1350b/mi] 85cal 10) 0.62mi - 5:26(8:45/mi) 157/162bpm [1374b/mi] 87cal 11) 0.31mi - 2:42(8:35/mi) 158/161bpm [1357b/mi] 44cal Add a comment
Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21
2mi, 19:23 Run - Treadmill 1) 1mi - 9:59(9:59/mi) 103/112bpm [1028b/mi] 83cal 2) 1mi - 9:08(9:08/mi) 114/117bpm [1042b/mi] 87cal 3) 0.03mi - 16(9:32/mi) 116/116bpm [1105b/mi] 2cal Add a comment	4mi, 35:09 Run - Treadmill 1) 1mi - 8:52(8:52/mi) 116/128bpm [1029b/mi] 97cal 2) 1mi - 8:50(8:50/mi) 129/133bpm [1140b/mi] 114cal 3) 1mi - 8:44(8:44/mi) 135/138bpm [1178b/mi] 118cal 4) 1mi - 8:38(8:38/mi) 140/142bpm [1209b/mi] 123cal 5) 0.01mi - 4(7:59/mi) 141/141bpm [1126b/mi] 1cal Add a comment	3.1mi, 35:15 Run - General 1) 0.62mi - 8:04(13:00/mi) 123/145bpm [1598b/mi] 99cal 2) 0.62mi - 7:15(11:40/mi) 142/147bpm [1657b/mi] 110cal 3) 0.62mi - 6:48(10:56/mi) 144/149bpm [1576b/mi] 104cal 4) 0.62mi - 6:35(10:36/mi) 144/149bpm [1526b/mi] 99cal 5) 0.62mi - 6:29(10:26/mi) 153/172bpm [1596b/mi] 105cal 6) 0mi - 3(10:36/mi) 163/163bpm [1728b/mi] 1cal Add a comment	4mi, 31:56 Run - Treadmill 1) 1mi - 8:07(8:07/mi) 127/139bpm [1031b/mi] 106cal 2) 1mi - 8:02(8:02/mi) 141/143bpm [1134b/mi] 122cal 3) 1mi - 7:53(7:53/mi) 146/149bpm [1150b/mi] 122cal 4) 1mi - 7:50(7:50/mi) 152/155bpm [1191b/mi] 126cal 5) 0.01mi - 4(6:53/mi) 155/155bpm [1066b/mi] 1cal Add a comment	5mi, 43:47 Run - Treadmill 1) 1mi - 8:42(8:42/mi) 127/143bpm [1104b/mi] 111cal 2) 1mi - 8:44(8:44/mi) 128/132bpm [1119b/mi] 108cal 3) 1mi - 8:47(8:47/mi) 133/138bpm [1168b/mi] 116cal 4) 1mi - 8:46(8:46/mi) 140/145bpm [1228b/mi] 125cal 5) 1mi - 8:41(8:41/mi) 145/150bpm [1259b/mi] 131cal 6) 0.01mi - 7(9:42/mi) 148/148bpm [1436b/mi] 2cal Add a comment	-	7mi, 1:02:10 Run - Treadmill 1) 1mi - 9:35(9:35/mi) 105/116bpm [1005b/mi] 83cal 2) 1mi - 8:56(8:56/mi) 116/119bpm [1036b/mi] 89cal 3) 1mi - 8:52(8:52/mi) 120/124bpm [1063b/mi] 92cal 4) 1mi - 8:56(8:56/mi) 125/129bpm [1117b/mi] 97cal 5) 1mi - 8:48(8:48/mi) 130/133bpm [1144b/mi] 105cal 6) 1mi - 8:51(8:51/mi) 134/137bpm [1187b/mi] 110cal 7) 1mi - 8:07(8:07/mi) 143/148bpm [1161b/mi] 118cal 8) 0.01mi - 5(7:20/mi) 146/146bpm [1071b/mi] 1cal Add a comment
Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28
3mi, 10:00 Run - General Add a comment	4mi, 34:16 Run - Treadmill 1) 1mi - 8:39(8:39/mi) 117/124bpm [1013b/mi] 94cal 2) 1mi - 8:42(8:42/mi) 124/127bpm [1079b/mi] 101cal 3) 1mi - 8:39(8:39/mi) 130/136bpm [1125b/mi] 108cal 4) 1mi - 8:11(8:11/mi) 141/146bpm [1153b/mi] 120cal 5) 0.01mi - 4(7:19/mi) 145/146bpm [1062b/mi] 1cal Add a comment	5mi, 46:06 Run - General 1) 0.62mi - 6:41(10:45/mi) 111/119bpm [1193b/mi] 85cal 2) 0.62mi - 6:13(10:01/mi) 119/122bpm [1192b/mi] 81cal 3) 0.62mi - 5:57(9:35/mi) 124/126bpm [1189b/mi] 81cal 4) 0.62mi - 5:44(9:14/mi) 129/133bpm [1192b/mi] 81cal 5) 0.62mi - 5:31(8:52/mi) 135/139bpm [1197b/mi] 79cal 6) 0.62mi - 5:23(8:41/mi) 140/144bpm [1215b/mi] 82cal 7) 0.62mi - 5:20(8:35/mi) 146/149bpm [1253b/mi] 83cal 8) 0.62mi - 5:01(8:05/mi) 151/155bpm [1220b/mi] 80cal 9) 0.03mi - 15(8:41/mi) 154/154bpm [1337b/mi] 4cal Add a comment	-	5mi, 44:19 Run - Treadmill 1) 1mi - 9:33(9:33/mi) 107/114bpm [1022b/mi] 86cal 2) 1mi - 9:10(9:10/mi) 117/120bpm [1073b/mi] 93cal 3) 1mi - 8:55(8:55/mi) 126/132bpm [1124b/mi] 106cal 4) 1mi - 8:29(8:29/mi) 138/142bpm [1170b/mi] 119cal 5) 1mi - 8:07(8:07/mi) 147/151bpm [1193b/mi] 125cal 6) 0.01mi - 5(6:47/mi) 151/151bpm [1025b/mi] 1cal Add a comment	-	6.4mi, 51:44 Run - Treadmill 1) 1mi - 8:07(8:07/mi) 119/133bpm [965b/mi] 93cal 2) 1mi - 8:02(8:02/mi) 129/136bpm [1036b/mi] 104cal 3) 1mi - 8:13(8:13/mi) 133/136bpm [1093b/mi] 109cal 4) 1mi - 8:17(8:17/mi) 137/141bpm [1134b/mi] 113cal 5) 1mi - 8:10(8:10/mi) 143/146bpm [1167b/mi] 120cal 6) 1mi - 8:06(8:06/mi) 149/153bpm [1207b/mi] 126cal 7) 0.36mi - 2:50(7:57/mi) 154/156bpm [1226b/mi] 46cal Add a comment
Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5
-	3.7mi, 30:06 Run - Treadmill 1) 1mi - 8:07(8:07/mi) 122/133bpm [990b/mi] 98cal 2) 1mi - 8:12(8:12/mi) 130/133bpm [1066b/mi] 106cal 3) 1mi - 7:58(7:58/mi) 141/145bpm [1124b/mi] 118cal 4) 0.71mi - 5:49(8:08/mi) 144/150bpm [1170b/mi] 87cal Add a comment	-	-	-	5mi, 45:00 Run - General Add a comment	-

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